Category Archives: Entrées

Keto Spatchcocked Chicken A l’Orange

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Keto Spatchcocked Chicken A l'OrangeKeto Spatchcocked Chicken A l'OrangeKeto Spatchcocked Chicken A l’Orange. Spatchcocking is a fancy name for cutting out the backbone of a Cornish hen, chicken, or duck then flattening it. It is best done with kitchen shears and can certainly be done with a good boning or chef’s knife.  For obvious reasons the smaller the bird the easier it is to cut through the bones. The reason I like and use this method is that the bird will cook more quickly & more evenly.  The smaller the bird the less time it takes to cook & the higher the oven temperature should be.

Spatchcocked Chicken A l'OrangeSpatchcocked Chicken A l'OrangeA little story here.  I have both of the cookbooks to the right and have probably had them since about 1970 or 1971.  The meats book was published in 1964 and the foreign foods in 1970. In ’64 I was a goofy sophomore in high school but was married by ’70.  My one and only cookbook at the time was the 1968 edition of the Joy of Cooking and I wanted to expand my horizons a bit so I got both these books.  As I look back and through them they do indeed seem a bit antiquated but then…so am I.  All the recipes are from servicemen’s wives with the first three from Mrs. Lyndon B. Johnson, Mrs. John F. Kennedy, and Mrs. Robert S. McNamara.  Whoa have things changed.  It’s like these women didn’t have first names.  My absolute favorite vegetable accompaniment is Ginger Curry Sweetened Cauliflower Rice because the flavors are so similar.

So here’s the deal.  This particular recipe was so good that I continued making it through the years.  Not only for myself but in the restaurant as well.  As a half chicken is often served at catered affairs this was easy to fix for 40-50 people.  Just sheet pan after sheet pan in a large convection oven.  I have not had this for over 4 years because the original recipe not only called for brown sugar but also a cup of orange marmalade-Oops and keto spatchcocked chicken a l’orange uses neither of these high carb ingredients. If the sauce below dosen’t sound appealing there is always this fabulous Keto Orange Sauce and it is good on every kind of meat, seafood, vegetables, and fruit berries.

The original recipe on page 280 of the Meats book called for Cornish hens but one of the “problems” that has occurred over the years is that Cornish game hens have gotten larger and larger.  At one time they were a mere 12-14 oz. and could be eaten by one person. Today’s hens are 24 oz. and will serve two.  Get this-apparently Perdue has one that clocks in at 32 oz. which is the USDA maximum.  OK, with all this blathering I suggest if there are two of you then use one Cornish hen and if there are more of you I would do a chicken.  The sauce is enough for 4 hens (8 people) or 1 chicken (4 people) and if you have leftover sauce (you won’t) it will easily freeze for the next time.  I have changed the sauce as little as possible and for a diabetic or low carber I think I nailed it pretty danged well as it is close to zero carbs.

Now I have prepared Duck A l’Orange table-side but…that’s another story, and this keto spatchcocked chicken a l’orange is not only easy to make,  it is to-die for good.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am NOT sponsor-compensated for recommending a product that I use*** And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes

As I am a Type II diabetic, all recipes on this website are keto or low carb and diabetic friendly.

Spatchcocked Chicken A l'Orange
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Ingredients
  1. 1 Whole Chicken Or 4 Cornish Game Hens
  2. 1 T Melted Butter
  3. ¼ C Allulose***
  4. 1 C Water
  5. 3 T Red Wine Vinegar
  6. 2 t Worcestershire Sauce
  7. 1 T Orange Extract
  8. ½ t Powdered Ginger
  9. ½ t Curry Powder
  10. ¼ t Salt
  11. ⅛ t Pepper
  12. 12 Drops Liquid Sucralose***
  13. ⅛ t Xanthan Gum (Or Less Sprinkled A Little At A Time At The End)
Instructions
  1. Making sure birds are room temperature, preheat oven to 375° for chicken or 400° for smaller birds.
  2. Except chicken, butter, and xanthan gum, put rest of ingredients in small sauce pan, mix, and heat to simmer for 1-2 minutes. Whisking briskly, sprinkle slowly with xanthan gum until it begins to thicken very slightly.
  3. Spatchcock bird(s), drizzle & smear with butter, and put on a shallow foil lined sheet pan.
  4. Brush each bird with sauce.
  5. Cook chicken for about 50-60 minutes or until skin is very crispy and beginning to darken.
  6. Cook hens for about 35-45 minutes or until skin is very crispy and beginning to darken.
  7. If the cooking time is about done and your birds are not dark put them under the broiler for a couple of minutes.
  8. Remove from oven and allow to rest at least 5 and preferably 10 minutes.
  9. Pour any fats and bird juices into sauce and reheat.
  10. Split hens or divide chicken into 4 pieces, plate and drizzle with remaining sauce.
  11. Spoon sauce over meat.
  12. 4 Servings Whole Chicken
  13. 375 Calories, 29.6g Protein, 28.4g Fat, 0.3g Carbs, 0.0g Fiber, .3g Net Carbs
  14. 8 Servings Cornish Hens
  15. 307 Calories, 27.0g Protein, 31.2g Fat, 0.3g Carbs, 0.0g Fiber, .3g Net Carbs
Notes
  1. DO NOT use too much xanthan gum as you will end up with a slimy mouth feel. A little dab will do ya.
  2. If you get your sauce too thick just dilute with more water.
  3. I didn't do it but you could also leave out the xanthan gum and substitute maybe 1-1½ t cornstarch to thicken the sauce just a little. This would need to be done at the end while reheating as cornstarch is not particularly stable as it is reheated.
  4. I have never done these on an outdoor BBQ grill but I am guessing it could be done and very well.
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/

Keto Lemon Velvet Chicken

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Keto Lemon Velvet ChickenKeto Lemon Velvet Chicken. Don’t you kinda get that warm fuzzy feeling thinking about velvet? Keto Lemon Velvet Chicken will leave you with this feeling long after you have finished it as it has such high fat content, because all the ingredients are so good by themselves, and because they all go so well together.

Blue PlateI used to sell this chicken as a “Blue Plate Special” in the restaurant and it always sold out. Did I really have blue plates? Yes, I really did. There were times when I didn’t particularly like the way a dish looked on a blue plate but it is what customers came to expect so I continued the practice. I used to serve it over mashed potatoes (back then everything was served with or over mashed potatoes) but not anymore and I think you will like it over the spinach and of course you can serve it over mashed cauliflower.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am NOT sponsor-compensated for recommending a product that I use*** And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes

As I am a Type II diabetic, all recipes on this website are keto or low carb and diabetic friendly.

Lemon Velvet Chicken
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Ingredients
  1. 8 Bone-in Chicken Thighs
  2. ½ Lb Sauteed Mushrooms
  3. 6 T Butter Divided
  4. 2 t Crushed Garlic
  5. 2 C Heavy Cream
  6. 1½ t Chicken Base
  7. ¼ C Grated Parmesan
  8. Juice 1 Lemon
  9. 1 t Dried Thyme
  10. 24 Oz Squeezed Chopped Spinach
  11. Pepper
Instructions
  1. Bring 3 T butter to browning and sauté mushrooms. Set Aside.
  2. Put skillet on medium, heat remaining butter until it begins to brown, add chicken thighs, and sauté 5-6 minutes per side depending on size. Put chicken aside.
  3. Add heavy cream, garlic, thyme, lemon juice, & chicken base to skillet, and reduce slightly, add back mushrooms & cheese. Add back chicken & bake for 10-15 minutes.
  4. Meanwhile warm the chopped spinach.
  5. Plate spinach & place a thigh on top.
  6. Spoon sauce over top.
  7. 8 Servings
  8. 546 Calories, 23.0g Protein, 46.0g Fat, 4.9g Carbs, 2.6g Fiber, 2.3g Net Carbs
Notes
  1. Nutritionals include spinach.
  2. Easy enough to make this with boneless thighs and even white meat breasts but my preference is the bone-in thighs.
  3. Now if you can eat two of these then go for it, but I think one is just right.
  4. Can be made ahead and very slowly reheated. If you don't do it slowly it will tend to separate.
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/

Keto Huli Huli Chicken

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Keto Huli Huli ChickenKeto Huli Huli ChickenKeto Huli Huli Chicken. The origins of Keto Huli Huli Chicken come from Hawaiian Ernest Morgado. It’s traditionally cooked on huge open-air BBQs to serve 100’s of people and went on to become the food of choice for many Hawaiian school & charity fundraisers. It’s a terrific sweet & spicy BBQ sauce for pork ribs and pulled pork.  Left out pineapple for obvious reasons and I doubt, since many of you have never had huli huli chicken anyway, you’d never have known if I hadn’t told.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am NOT sponsor-compensated for recommending a product that I use*** And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes

As I am a Type II diabetic, all recipes on this website are keto or low carb and diabetic friendly.

Huli Huli Chicken
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Ingredients
  1. 6 Bone-In Chicken Thighs
  2. 2 T Olive Oil
  3. ½ C Allulose***
  4. ¼ C Low Carb Ketchup***
  5. ¼ C Tamari Sauce
  6. ¼ C Distilled White Vinegar
  7. 2 t Crushed Garlic
  8. 1 t Powdered Ginger
  9. ½ t Chili Flakes
  10. 1 Juiced Lemon
Instructions
  1. Mix all ingredients except thighs and olive oil.
  2. Add thighs to a large one gallon plastic freezer bag, add ½ of the sauce, and massage until well coated.
  3. Let chicken come to room temperature for at least 3-4 hours in the marinade, turning occasionally.
  4. Preheat oven to 375°.
  5. Drizzle olive oil on bottom of 8"x8" baking dish.
  6. Lay out thighs skin side up, and cover with already used marinade.
  7. Bake about 45 minutes and yes, they will get dark and crusty.
  8. Meanwhile gently heat the remaining marinade and when thighs are finished, pour any remaining cooked pan juices into it to serve as a dipping sauce.
  9. Plate thighs and dab sauce over all.
  10. 6 Servings
  11. 455 Calories, 29.5g Protein, 34.9g Fat, 2.3g Carbs, 0.1g Fiber, 2.2g Net Carbs
Notes
  1. This is also a very suitable dish done outside on your BBQ grill but inside or out, it is fantastic.
  2. If truth be told and the thighs are small I can eat two of these puppies and given the nutritionals-no biggie & I'm a piggie.
  3. If you are having this for company and for more that 6 people, just do eight thighs because the sauce should accommodate 2 more.
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/

Keto Sweet Spicy Asian Chicken Wings

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Low Carb Sweet And Spicy Asian Chicken WingsKeto Sweet Spicy Asian Chicken Wings are the second wings recipe on the site and they are so good I had to share them.  I don’t design paleo dishes but sometimes they just turn out that way. Since moving to Portland, OR I had come to love Asian food of just about any kind but then that diabetes stuff just stepped in and stopped me until I found better ways to fix them.  Unfortunately, most Asian foods are laden with sugar…but not these little Keto Sweet Spicy Asian Chicken Wings puppies.

You could make these as boneless wings with cut up thigh meat but I think part of the charm of wings is the slower eating with the bones in tack and anyway, too much of our meats come without bones.  The sauce will not be thick since there is no sugar in it so serve it to the side and dip your wings.  Use them as an appetizer and make a complete Asian dinner with a small Thai Salad/Sweet & Spicy Peanut Sauce & Crab Rangoon Bundles/Asian Drizzle

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am NOT sponsor-compensated for recommending a product that I use*** And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes

As I am a Type II diabetic, all recipes on this website are keto or low carb and diabetic friendly.
Sweet & Spicy Asian Chicken Wings
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Ingredients
  1. 3 Lbs Split Chicken Wings Or About 32 Pieces Room Temperature
  2. 2 T Melter Butter
  3. ¼ C Tamari Sauce
  4. ¼ C Apple Cider Vinegar
  5. 2 T Lemon Juice
  6. 3 T Allulose
  7. 2 T Green Onion Tops
  8. 1 t Crushed Garlic
  9. 1 t Dried Ginger
  10. ¼ t Crushed Red Pepper
  11. 1 t Orange Extract (Optional)
  12. Cilantro For Garnish
  13. Green Onions For Garnish
Instructions
  1. Bring wings to room temperature.
  2. Except wings, mix all ingredients is a small sauce pan and heat until a bit thick.
  3. Preheat oven to 400°.
  4. Line sheet pans with parchment paper, put down the wings and drizzle with butter to coat.
  5. Bake 40-45 minutes.
  6. Toss wings in a large bowl with sauce.
  7. Garnish with cilantro & green onions.
  8. 4 Servings
  9. 454 Calories, 42.9g Protein, 29.7g Fat, 1.8g Carbs, .4g Fiber, 1.4g Net Carbs
  10. 6 Servings
  11. 302 Calories, 28.6g Protein, 19.8g Fat, 1.2g Carbs, .3g Fiber, .9g Net Carbs
Notes
  1. Depending on whether your wings come with their tips or not, you may get more that 4 servings, however with that said, I tend to pig out on these things. Yes, I do cut off the tips and I do split the wings into two pieces.
  2. 1 T of orange extract will give an additional depth of flavor.
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/
 

Low Carb Vegetable Calzones

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Low Carb Vegetable CalzonesLow Carb Vegetable Calzones. Oozy goozy with gruyere cheese and have just about everything but the kitchen sink in ’em.  Served with a Caesar Salad/Dressing and maybe dipped in your favorite marinara sauce it’s a meal fit for any self-respecting Italian.  We will be using the same ingredients as Vegetable Mélange Encased In Pastry just made in a different and easier configuration.

To read about Carbalose Flour please see the All Things Carbalose informational page.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am NOT sponsor-compensated for recommending a product that I use*** And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes

As I am a Type II diabetic, all recipes on this website are keto or low carb and diabetic friendly.

Vegetable Calzone
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Dough
  1. 1½ C Carbalose Flour
  2. 2 T Coconut Flour
  3. 2 T Golden Flaxseed Meal
  4. 2 T Refined Coconut Oil
  5. 1 T Gluten
  6. ½ t Salt
  7. ⅛ t Guar Gum
  8. ⅛ t Xanthan Gum
  9. 1 Large Egg Beaten (Reserve 2 T For Brushing)
  10. ¼ C Heavy Cream
  11. 4 Drops Liquid Sucralose
  12. ½ C Warm Water
  13. 1 T Yeast
  14. 1 t Sugar
Filling
  1. Reserved 2 T To Egg Wash Pastry
  2. ¼ C Olive Oil
  3. 1 Zucchini Small Diced & Sautéed
  4. ¾ C Onion Small Diced & Sautéed
  5. ¾ C Mushrooms Chopped & Sautéed
  6. ¾ C Chopped & Wilted Fresh Spinach (Frozen Works Well & Be Sure To Squeeze Dry)
  7. 1½ C Diced Fresh Tomatoes
  8. 1½ T Crushed Garlic
  9. 1 t Porcini Dust (If You Have It)
  10. ¾ t Salt
  11. ¾ t Pepper
  12. 3 T Parmesan Cheese
  13. 4 Oz Shredded Gruyere Cheese
  14. More Salt & Pepper To Taste
Filling
  1. Heat oil to medium high to sauté zucchini and transfer to bowl.
  2. In leftover oil, sauté mushrooms then sauté onions and add garlic.
  3. Mix all sautéed vegetables with rest of filling ingredients.
Dough
  1. Put first 8 ingredients in processor.
  2. Bloom yeast with sugar in warm water for 10 minutes.
  3. Add Sucralose to top of bloomed yeast.
  4. With processor running add beaten egg (don’t forget to reserve 2 T), add bloomed yeast & cream and process for at least one minute.
  5. Carbalose flour is not sticky but eggs are so this time your dough might be a little sticky and as you beginning forming your balls they will end up pretty much non-sticky.
  6. Put dough in bowl and allow to rise 20-25 minutes.
  7. Divide dough into 4 equal portioned gently kneaded dough balls and allow to rest 5 minutes.
  8. On Silpat or bench floured countertop roll out four 6"-7” circles.
  9. Brush a 1” perimeter with egg wash.
  10. Spread ¼ filling of ½ of circle, top with Gruyere cheese, fold over, crimp with gusto, and roll edges. Repeat.
  11. Brush calzones with remaining egg wash, make 2 small scores in top, and allow to rest 10 minutes on Silpat or parchment paper. They will not rise much but will in the oven.
  12. Put in 350° preheated oven for 25-30 minutes or until golden brown.
  13. 4 Servings
  14. 540 Calories, 26.8g Protein, 36.8g Fat, 25.2g Carbs, 12.6 Fiber, 12.6g Net Carbs
Notes
  1. Now let’s compare our low carb calzone with a couple others.
  2. Pizza Hut Meatless Cheese Calzone: 1632 Calories & 116.5 g Net Carbs
  3. Wegman’s Spinach Ricotta: 900 Calories & 86g Net Carbs.
  4. Hot Pocket Supreme: 560 Calories & 62g Net Carbs and who can eat just one of these abominations?
  5. If you don’t have a Silpat you should absolutely get one. They are worth their weight in gold.
  6. I'll bet you can think of plenty of your own concoctions to fill a calzone.
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/

Keto Creamed Firecracker Shrimp

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Keto Creamed Firecracker ShrimpKeto Creamed Firecracker ShrimpKeto Creamed Firecracker ShrimpKeto Creamed Firecracker Shrimp. In the good old days I used to sop the heavy cream in Creamed Firecracker Shrimp gravy with tons of buttered French bread but that was then and this is now. This is a very easy recipe and can be finished to table in about 30 minutes assuming you have already prepared your spaghetti squash.   Keto creamed firecracker shrimp is also divine served over buttered spinach or kale.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am NOT sponsor-compensated for recommending a product that I use*** And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes

 As I am a Type II diabetic, all recipes on this website are keto or low carb and diabetic friendly.

Creamed Firecracker Shrimp
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Ingredients
  1. 20 Large Shrimp (5 Shrimp Each Person)
  2. 2 C Cooked Spaghetti Squash
  3. 2 T Butter
  4. 1¼ C Heavy Cream
  5. ¾ Water
  6. ¼ C Lemon Juice
  7. 2 t Chicken Base
  8. ¼ t Chipotle Powder (This Is A Starting Point-Add More To Taste)
  9. 1 T Chives
Instructions
  1. While peeling shrimp, heat butter to bubbling and just starting to brown.
  2. Quickly sauté shrimp and set aside.
  3. Add heavy cream and water to sauté pan and begin to slowly reduce.
  4. Add chicken base, lemon juice and chipotle powder.
  5. Sample sauce and correct seasoning to taste.
  6. Reduce sauce slightly & add back shrimp.
  7. Top spaghetti squash.
  8. Sprinkle with a few chopped or dried chives.
  9. 4 Servings
  10. 413 Calories, 7.9g Protein, 36.6g Fat, 6.3g Carbs, 1.5g Fiber, 4.8g Net Carbs
Notes
  1. The spaghetti squash is included in the nutritionals.
  2. For ease and convenience I cook 2-3 spaghetti squash at a time, freeze them in ½ C packages, and that way I have them when needed.
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/

Low Carb Pizza In A Bowl

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Low Carb Pizza In A BowlLow Carb Pizza In A Bowl. No pizza crust here baby and though it has no crust it has a whole lot of pizza topping in it and if you want different ones then…add em.  I can’t think of too many other things more customizable than a low carb pizza in a bowl. I mean seriously, there are more pizza toppings than you can shake a stick at and about a million combinations. This is the only other pizza on the site Chicken & Shrimp Thai Pizza

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am NOT sponsor-compensated for recommending a product that I use*** And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes

 As I am a Type II diabetic, all recipes on this website are keto or low carb and diabetic friendly.

Pizza In A Bowl
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Ingredients
  1. 1 Lb Ground Pork Sausage (Or Hamburger)
  2. ½ Medium Onion Slivered & Sautéed
  3. ¾ t Ground Fennel (Optional And This Is The Same Spice You Taste In Pizza Sausage)
  4. 1 Lb Shaved & Chopped Dry Ham
  5. ½ Lb Bacon Cooked & Chopped (Save Grease) (Not Too Crispy)
  6. 1 C Chopped & Sautéed Yellow Bell Pepper
  7. 1 Lb Sliced & Sautéed Mushrooms
  8. ¼ Lb Thinly Sliced Salami (Or Pepperoni)
  9. 1 Beaten Egg
  10. 1 Can Diced Tomatoes (Crushed Works As Well)
  11. 1 Can Tomato Sauce
  12. 6 T Parmesan Cheese
  13. 1 T Crushed Garlic
  14. 1½ t Salt
  15. ½ t Pepper
  16. ¾ t Dried Basil
  17. ½ t Dried Oregano
  18. 1 C Sliced Black Olives (Optional And I Actually Like Kalamatas)
  19. 1 Can Anchovies (Optional)
  20. 1 C Rough Chopped Fresh Basil Leaves (Or More As Wanted And I Want)
  21. 2 C Full Fat Mozzarella Cheese
  22. 6 T Parmesan Cheese (Yes More)
  23. 8 T Olive Oil
  24. Red Pepper Flakes
Instructions
  1. Preheat oven to 350°
  2. Brown sausage & onions, add fennel & set aside. Reserve fat.
  3. Cook bacon & set aside. Reserve fats.
  4. Sauté peppers in bacon fats & set aside.
  5. Sauté mushrooms in remaining fats & set aside.
  6. In a medium bowl beat the egg then add & mix in the diced tomatoes, tomato sauce, garlic, dried oregano & basil, 6 T Parmesan cheese, salt, & pepper.
  7. Put very little of the sauce on the bottom of an 8”x8” glass dish.
  8. Layer the meats followed by layers of everything else you have chosen to put into your pizza.
  9. Spoon rest of sauce evenly over all.
  10. Sprinkle with fresh basil, pile on the mozzarella cheese and top with remaining Parmesan.
  11. Bake until cheeses just barely begin to brown.
  12. Let rest 10 minutes. (If you can wait).
  13. Serve in a bowl and of course you can also serve this on a plate.
  14. Drizzle with 1 T olive oil and pepper flakes if wanted.
  15. 8 Servings
  16. 662 Calories, 30.0g Protein, 54.4g Fat, 13.1g Carbs, 1.9g Fiber, 11.2g Net Carb
Notes
  1. Nutritionals include olive oil.
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/

Low Carb Anything Goes Gumbo

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Low Carb Anything Goes GumboLow Carb Anything Goes Gumbo.  Another one of those southern comfort foods.  A Louisiana purist might have you believe it should be a shrimp & andouille sausage gumbo or a chicken & sausage gumbo but don’t ever mix them all together. Can I put mushrooms in my gumbo?  I say hogwash-there is no “perfect” gumbo combination except what you want it to be and what tastes good to you.  Low carb anything goes gumbo is nothing more that a glorified beef-less stew and we all know you can put about anything but the kitchen sink in a stew.  So have at it cause everything you add brings a little more flavor to the party.  Gumbo is also traditionally served with a big scoop of rice either under or on top and we will not be using that either.  This uses fried riced cauliflower and by the time you finish this low carb anything goes gumbo you won’t miss rice. I’ve had gumbo so hot it almost knocked my socks off and I’ve also had it pretty bland so you will have to taste test this and add your heat as necessary. If you absolutely want a bed of something under this my suggestion would be Cauliflower Grits and not to be confused with riced cauliflower.

There is no flour in this so there is not that deep flavor that only comes from a roux but we are going to make it up in some other ways and we can thickened it a bit with this and that.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am NOT sponsor-compensated for recommending a product that I use*** And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes

As I am a Type II diabetic, all recipes on this website are keto or low carb and diabetic friendly.

Gumbo
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Ingredients
  1. 1 Large Cauliflower
  2. 3 T Fat
  3. 1 Lb Andouille Sausage Cut On The Bias ½” Thick
  4. 1 Lb Medium Shrimp
  5. 2 C Shredded Chicken (About ½ Picked Chicken)
  6. 2 C Cut Okra
  7. 5 C Stock (If You Poach Your Chicken)
  8. 2 T Chicken Base
  9. 5 T Fat (I Use Lard Or Saved Bacon Fat)
  10. 1 Medium Diced Yellow Onion
  11. 1 C Diced Celery Cut On The Bias ¼” Thick
  12. 1 Diced Red Pepper
  13. ½ Lb Sauteed Mushrooms
  14. 1 T Crushed Garlic
  15. 1 Can Small Diced Tomatoes
  16. 3 T Tomato Paste
  17. 1 T Cajun Spice
  18. 1 t Paprika
  19. 1 t Dried Thyme
  20. ½ t Cayenne
  21. ½ t Chipotle Powder
  22. ½ t Garlic Powder
  23. ½ t Onion Powder
  24. 3 bay leaves
  25. Salt & Pepper Only To Taste
  26. Sprinkled Xanthan Gum/Guar Gum To Thicken As/If Wanted
Instructions
  1. Sauté mushrooms in 2 T fat/oil & set aside.
  2. While your gumbo is cooking, sauté & brown your cauliflower rice in 3 T fat.
  3. Place a large saucepan over medium heat.
  4. Add rest of oil/fat along with onion, celery, and bell peppers & cook until onions are just translucent.
  5. Add stock, diced tomatoes, all spices, bay leaves, and okra & simmer for 10-15 minutes.
  6. Add tomato paste.
  7. Remove bay leaves.
  8. Add andouille sausage, mushrooms, and chicken, & simmer for another 5 minutes.
  9. Lastly, add your shrimp and salt & pepper (and only as/if necessary) and cook for another 5 minutes.
  10. Put fried cauliflower in a bowl, top with gumbo and have it.
  11. 6 Servings
  12. 563 Calories, 36.6g Protein, 39.5g Fat, 15.3g Carbs, 4.0g Fiber, 11.3g Net Carbs
Notes
  1. I happen to like my gumbo pretty spicy so add your heat spices slowly, do a taste test & then add more as/if necessary.
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/

Keto Shrimp & Crab Thermidor

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Keto Shrimp & Crab ThermidorLow Carb Shrimp & Crab ThermidorKeto Shrimp & Crab ThermidorKeto Shrimp & Crab ThermidorKeto Shrimp & Crab Thermidor. At one time Lobster Thermidor was all the rage in fancy dancy expensive restaurants around the country and for some reason it has mostly fallen out of favor-probably because of the costs of the ingredients.  But now…you can make it yourself and save tons of $$$. Yes, shrimp and crab are still expensive but not nearly what it would be in your favorite local eatery.  So, make this keto shrimp & crab thermidor a special meal on a Sunday and of course you can dazzle dinner guests with it.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am NOT sponsor-compensated for recommending a product that I use*** And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes

As I am a Type II diabetic, all recipes on this website are keto or low carb and diabetic friendly.
Shrimp & Crab Thermidor
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Ingredients
  1. 8 Large Shrimp Cut Into 4 Chunks Each
  2. ½ Lb Lump Crabmeat
  3. 4 Tbsp Unsalted Butter
  4. ¼ C Thinly Sliced Shallots
  5. ¼ C Chopped Sautéed Mushrooms
  6. ¼ C Thinly Sliced Green Onions (For Color If Wanted)
  7. ¼ Cup Sherry (Or Cognac)
  8. 1 Cup Heavy Cream
  9. 2 tsp Dijon Mustard
  10. 1 t Chicken Base***
  11. ½ t Dried Tarragon
  12. ⅛ t Cayenne Pepper
  13. Pinch Nutmeg
  14. 1 Bay Leaf
  15. ½ C Shredded Gruyere Cheese
  16. ¼ C Parmesan
  17. Pepper
Instructions
  1. Preheat oven to 350°
  2. In 2 T butter over medium high heat quickly brown shrimp chunks. Set aside.
  3. In 1 T butter sauté mushrooms. Set aside.
  4. Turn heat to medium low and in remaining butter sauté shallots until translucent.
  5. Add sherry & simmer about a minute.
  6. Add heavy cream, chicken base, mustard, bay leaf, spices, & reduce slightly.
  7. Remove bay leaf, & add back shrimp, mushrooms, and then crabmeat.
  8. Put into a ceramic dish or individual casserole boats or dishes, sprinkle with shredded gruyere and top with Parmesan.
  9. Bake 10-12 minutes or until cheese is melted and if you like crusty cheese you may broil until browning begins.
  10. Serve over lots of anything green. Buttered spinach or kale are both great. It is also often served with green beans.
  11. 4 Servings
  12. 566 Calories, 21.6g Protein, 47.4g Fat, 3.4g Carbs, 0.1g Fiber, 3.3g Net Carbs
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/

Low Carb Braised Short Ribs

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Low Carb Braised Short RibsLow Carb Braised Short Ribs. Not much better comfort food than short ribs and they are so simple to prepare. A little work in the beginning and then just left alone to simmer for 3½-4 hours. I personally think these are perfect for that Sunday afternoon dinner. If you end up with leftover low carb braised short ribs then all the better as they make a terrific breakfast, or take-to-work lunch.

By processing your mirepoix I want you to think about all that SURFACE AREA YOU WILL BE USING TO YOUR ADVANTAGE

This dish pairs nicely with Cheesy Creamed Cabbage/Bacon and/or over mashed cauliflower.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am NOT sponsor-compensated for recommending a product that I use*** And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes

As I am a Type II diabetic, all recipes on this website are keto or low carb and diabetic friendly.

Braised Short Ribs
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Ingredients
  1. 6 Lbs Meaty Bone-In Short Ribs (Cut To About 3”)
  2. 2 T Olive Oil
  3. 1 Medium Onion Roughly Chopped
  4. 2 Celery Ribs Roughly Chopped
  5. 2 Peeled Carrots Roughly Chopped
  6. 1 T Crushed Garlic
  7. 1 Can Tomato Paste
  8. 3 C Any Good Red Wine
  9. 1 C Water
  10. 1½ t Ground Dried Thyme
  11. 2 Bay Leaves
  12. 2 T Beef Base
  13. Salt & Pepper As/If Necessary
Instructions
  1. Season short ribs generously with salt. To a large skillet, add 2 T olive oil and bring to medium high heat. Add 6-7 short ribs and brown well, about 2-3 minutes per side. Do not overcrowd and cook in batches until finished. When the short ribs are browned on all sides, transfer to a small roasting pan.
  2. While the short ribs are browning, puree all the vegetables and garlic in a food processor until it forms a coarse paste.
  3. Leaving all fat in skillet, add the pureed vegetables. Season generously with salt and brown until vegetables are very dark and crud has formed on the bottom of the pan. Scrape, mix the crud, and repeat. Scrape one more time and add tomato paste. Turn heat to medium and brown the tomato paste for 4 to 5 minutes. Add the wine, scrape the bottom of the pan, add water, beef base, thyme, & bay leaves and add all to ribs, tightly cover with foil, turn oven to 225°, and simmer 3½-4 hours.
  4. Turn the ribs halfway through the cooking time and add any water only if necessary. Remove the foil during the last 20 minutes and let the sauce reduce a bit.
  5. When done the meat should be very tender but not falling apart and the bones will probably fall out. Serve ribs and cover with sauce.
  6. 8 Servings
  7. 706 Calories, 21.5 g Protein, 64.1g Fat 13.0g Carbs, 2.1g Fiber, 10.9 Net Carbs
Notes
  1. To strain or not. The vegetables will have given up every ounce of flavor so if you like a smoother gravy then strain it-otherwise just eat em up and for whatever it's worth I do not strain my sauce & I do not drain any fat and one other option: Use a stick blender to make it smooth.
  2. If you are lucky enough to have an 11x15 glass baking dish it should fit all ribs very well-just remember to tightly seal it with foil.
  3. You can certainly cut the recipe in half & simmer on the stovetop but the leftover are heavenly.
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/

Low Carb Spaghetti Squash Traditional Tomato Sauce

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Low Carb Spaghetti Squash With Traditional Tomato SauceLow Carb Spaghetti Squash Traditional Tomato Sauce. This is about as low carb as you can make spaghetti squash with tomato sauce. Tomatoes, if using enough to make a sauce, inherently have carbs and for that matter so does spaghetti squash.  I do not eat this often nor do I eat any more than one serving but it is so, so good and if you happen to have the Italian Dipping Oil Herbs you are already halfway home. One half order actually makes a very nice dinner side accompaniment. The sauce is also very good on Spaetzle.

Another great addition to this basic recipe is one of these wonderful Large Meatballs.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am NOT sponsor-compensated for recommending a product that I use*** And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes

As I am a Type II diabetic, all recipes on this website are keto-low carb and diabetic friendly.

Traditional Spaghetti Squash With Tomato Sauce
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Ingredients
  1. 2¼ C Cooked Spaghetti Squash
  2. 1 Can Diced or Crushed Tomatoes (I Use Diced-I Like It Chunky)
  3. ½ C Slivered Onions
  4. ½ C Sauteed Mushrooms
  5. ½ C Water
  6. 2 T Good Red Wine
  7. 1 t Crushed Garlic***
  8. 1 t Dried Italian Herbs
  9. ¼ t Dried Basil
  10. ½ t Salt
  11. ¼ t Pepper
  12. Sprinkled Guar Gum (Trust Me It Doesn't Take Much)
  13. 2 T Olive Oil
  14. 2 T Parmesan Cheese
Instructions
  1. Excluding squash dump first 10 ingredients in sauce pan, cover and bring to very low simmer for at least an hour and/or until onions are totally translucent.
  2. Sprinkle a very tiny amount guar gum to thicken sauce. (I use an old salt shaker)
  3. Top squash with sauce, drizzle with 1 T olive oil, & sprinkle with 1 T Parmesan cheese.
  4. Eat it up.
  5. 4 Servings
  6. 113 Calories 1.3g Protein, 7.0g Fat, 11.2g Carbs, 2.5g Fiber, 8.7g Net Carbs
  7. 2 Servings
  8. 225 Calories, 2.5g Protein, 14.0g Fat, 22.3g Carbs, 5.0g Fiber, 17.3g Net Carbs
Notes
  1. To extend this dish a bit add ¼ lb. hamburger to sauce or top with meatballs which will add no additional carbs.
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/

Low Carb Pulled Pork Gyros

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Low Carb Pulled Pork GyrosLow Carb Pulled Pork GyrosLow Carb Pulled Pork Gyros. You will need 6 Naan Flat Bread a recipe of Tzatziki and a recipe of Pulled Pork and once you have these you’re off to the races and this is totally easy.  Serve with a pile of Coleslaw or a small Greek Salad/Creamy Feta Dressing and enjoy.

For a list of products you may not be familiar with and used on this site, please read Low Carb Pantry Essentials.  I am NOT sponsor-compensated for recommending a product that I use*** And here, in one tidy package, are over 550 Keto~Paleo~Low Carb~Diabetic Chef’s Recipes

As I am a Type II diabetic, all recipes on this website are keto or low carb and diabetic friendly.

Pulled Pork Gyros
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Ingredients
  1. 1½ Lb Shredded Pork (Pure Meat After Cooking One 3 Lb Roast)
  2. ¼ C Pork Broth
  3. 1 t Crushed Garlic
  4. ½ Medium Slivered Red Onion
  5. 2 T Olive Oil
  6. 1T Red Wine Vinegar
  7. ½ T Dried Oregano
  8. ¼ t Dried Thyme
  9. ¼ t Dried Crushed Rosemary
  10. ½ t Salt
  11. ¼ t Pepper
  12. 2 Medium Thinly Sliced Tomatoes (12 Slices)
  13. 6 Naan Flatbread
  14. ¾ C Tzatziki Sauce
Instructions
  1. Combine all spices with olive oil, broth & vinegar and thoroughly mix into pulled pork.
  2. Take two slices of tomato and lay it on each piece of naan.
  3. Pile the meat next, sprinkle with red onion slivers and top with 2 T Tzatziki sauce.
  4. 6 Servings
  5. 649 Calories, 31.9g Protein, 49.7g Fat, 18.6g Carbs, 8.7g Fiber, 9.9g Net Carbs
Notes
  1. Nutritionals are for all ingredients including Naan and Tzatziki.
  2. If you’re brave enough, you can cup the naan in your hand and eat in the traditional way as a sandwich but beware; they are big and they can be messy which is why they are served with a foil wrapper as street food or in a restaurant. Use a knife and fork.
  3. This dish is traditionally done with lamb so if you don't have pulled pork or don't want to take the time to make it (but you should) then ground lamb is a great substitute.
  4. These are so good.
Diabetic Chef's Recipes https://diabeticchefsrecipes.com/